August 18, biked 24
August 19, biked 8
August 20, swam 3000
August 22, ran 3
August 23, ran 6 with Marria
August 26, ran 4
August 28, ran 3
September 2, ran 5, 34:26.

Could be better, but I've been busy...53, 58, 75 hour weeks at work. argh.

This week would be better but now I have a sick wife and middle child. In fact, I'm up now only because every 30 minutes or so I get to hold Lillian's hair up while she hurls into the toilet. Fun! But of course, less fun for her...poor girl.

Geoff, I'm anti-race these days, pro-fit. So don't get me started on not signing up for races. I tried to sign up for Ironman Lake Placid, and basically, they've turned the whole sport into a "you can only do this if you're obsessed about it and it's your religion" sort of deal. Or maybe they're just reacting to the droves of people who have made it just that. Whatever happened to just being able to go out and challenge yourself physically, pushing yourself to the limit, trying something you never thought physically possible for you? Why does everything have to be so quantifiable?

So I'm just going to stick to my crazy ways, like today, running in Hurricane Gustav. Wind and rain were crazy. Rain was actually horizontal. It was lovely, and I felt like I was back to the roots of running. No races to work for...just goals of fitness and self-improvement. Of course, I still have my Fayetteville Double goal for the upcoming year. Anyone want to join me?

Much love to all, and happy training. Hope your autumn seasons aren't filling up as fast as mine!

Ran 5, 34:21. ANOTHER new running-in-a-hurricane PR.

Dyron, I heard a rumor you're doing Richmond. Not true? I'm trying to ramp up for it. In some ways I'm doing well (18 miles at better than goal pace), but in other ways not (bad base and low weekly mileage).

Yeah its commercial, but worse than that you might have to sell that beautiful bike in order to afford the entry fee... That's the biggest rub to me. I would race every weekend if I had a big enough wallet. I just like the sound of the gun (cannon,) that smelly dude in front of me at the line, enthusiastic observers clanging their cowbells, and the kiss kiss from the trophy girl (ok, so I never got the kiss kiss, but maybe someday.) I miss racing, haven't raced in over a year, and perhaps the break will be what you need to find yourself looking for the measure of your fitness once again. So I say kudos to you, be fit, look good, support your wife's new love of the sport, encourge your children not to be obsessed with competition (or winning,) and live the good life. It is good to be fit, makes me happy. BUT... as far as a "smack talk" blog goes, I wonder if just being fit will make you soft??? Ha. Anyhow, running well, swimming well, and not biking nearly enough. My intent was to ride to work 2-3 times a week, but temps are still over 100 here and that makes the afternoon commute a rough one. So I muddle through. D, can't wait to see you in Diego! I will be getting there in the AM the day you arrive, so we will make plans to pick you up at the airport. MUCH LOVE,
Geoff

September 4 - ran 3
September 6 - ran 8
September 7 - ran 3

Casey, doesn't look like I'll be able to do Richmond this year. The kids have off school that Thurs-Fri, and we're planning a little camping weekend with some others in the ecclesia. Next year, though...if I don't do the Hawaii Ironman again, I'm in for Richmond.

And speaking of Hawaii Ironman and such...Geoff, you are right about the $$. I like the idea of finding or creating inexpensive races. If I have to budget all these races in (and only then if I CAN), it makes it much less enjoyable. Although in regards to the need for races, I must say your smack talk was effective. I still see people out training and find myself thinking internally "you slow maggot...I would beat the pants off you" - which is healthy, and keeps me hungry. But it's all talk if I don't have a proving ground.

Speaking of, I'm looking forward to a training run or 3 in SD! I'm glad to be part of the crew this year!

Key word is "fiery"

biked 8 so fast
so very fast

Had a good week of running, Monday 2 mile warm up, 4 1mile repeats @ 6:35 (3 were 6:34) consistant. Tuesday 5 miles at 7:15, Wednesday (meet) 3 slow, Thursday 7 @ 7:30ish, Friday 4 @ 7:30ish, Today meet so misc 3 @ who knows... then 4 @ 7:30 Tomorrow doing 25 on the bike and 45 minute swim.
D, I can't wait to run w/ya, maybe an open water swim lesson... I will email you soon to work out details for the airport.
MUCH LOVE ALL,
Geoff

I had a TERRIBLE run Saturday. This weekend was unbelievably hot and humid. I went out for 18 on Saturday and quickly realized I'd have to go a little slower if I was to have any hope of finishing. So I went 7:45-8:00 rather than 7:30-7:45, but bonked at mile 9 (9!!) and dragged myself to 12. Then did 5 at a 9-minute pace on Sunday.

I'm starting to run out of time for quality long runs. Richmond = Nov 15

OUCH! Had a good weekend and great Monday. Went 6 @7:00 I felt awesome. Today planned 10 800meter repeats @ 3:00 on a hilly XC course with 2:00 rest. First two felt sluggish but on target, third my lungs burnt (alergies I think) I gaged and puked in the middle of it (still hit 3:03.) Upped the rest to 2:30 then hit 5 more under 3:05 but was too shakey to finish the last two. I felt like I wused out but puking in front of high school studs and still finishing the interval on their heels gained some respect I think, plus they worked a bit harder. I have finally begun to see some weight results loosing 5 pounds this week with the addition of a new core routine and feel good about it. If I can adjust my diet in a healthy way I think I can eliminate the tossed cookies and get to a solid race weight.
MUCH LOVE,
Geoff

Alls quiet on the western front. Workouts have been solid. Ran 40 this week, bummed that the bike and swim have been absent, but have worked my core hard. On Saturday moved 10 tons of rocks into the front yard (yeah no more weeds and dirt!) No run today (Sunday) but wasn't sore from yesterday at all, which is a big surprise. On a COOL note, Lawi (our brother from the Congo) spoke at church today, and was a total inspiration. He had a translator and all I could think is how much of a role reversal this was from his life in a refugee camp in Tansania, crazy and God sent. Anyhow, you all need to get out here and feel some of the passion and devotion this family is bringing to our little ole church.
MUCH LOVE,
Geoff

Geoff, sounds inspirational! Good news for the ecclesia there, for sure.

on september 11, i had a personal catastrophe. i was lifting weights with randy, doing curls, and i felt something squeeze in my upper back. i'd been battling the bulging disc through increased rest since diagnosis early january. this most recent strain was a real setback.

so since then, i've been takin it easy. trying to heal the bulging disc. been doing some 3-5 milers, but nothing long. biking to/from work when possible, but not pushing it. no swimming. in short - it stinks.

but i think i'm getting better. i had a real breakthrough this past monday, sept 22. i rode home (8 miles), and at about mile 6, i stretched my head forward and up, and felt something shift in my neck (my disc?). long story short, i felt like $1 million ALL NIGHT. i've regressed quite a bit since then, but i felt good about the potential meaning of the breakthrough...are things shifting to the right position???

anyway, in short here are the workouts:
september 11 - ran 3
september 12 - swam 3000 m including 750 butterfly (50s)
september 15 - ran 2
september 18 - ran 5
september 22 - biked 8
september 23 - biked 8, ran 3
september 24 - 90 min massage
september 25 - played 18
september 26 - biked 8, ran 3
september 27 - biked 8, ran 3

tomorrow is more rest (mow the lawn)

confirmation word is 'feeling.' i'm feeling pretty uncertain as to how i'm feeling...

Too bad about your back, Dyron. I hope it's nothing that will cause you problems long-term.

I ran 18 in the rain Saturday. I'll blame my heavy shoes and sagging shorts for it being so hard. Still managed a 7:41 pace (ooh, 1 second to spare for goal pace). My 3.5 mile recovery run yesterday was hard and I stank bad...what's that a sign of?

Just trying to do 40 a week for the next few weeks.

ran 6. i think when you stink during a run, you are losing some impurities that you probably don't want. that, or it could be something you ate?

the neck feels better today. i'm continuing to be cautiously optimistic about the long-term prognosis. patience and actively seeking solutions are my prescriptions...chiropracty+electrostimulation+traction, self-managed physical therapy, and reasonable quantities of anti-inflammatories are my current prescriptions, along with light amateur massage 3x per week (thanks, Marria).

I've also looked into, but have not yet pursued, DBC-physical therapy and interventional radiology. those are $$ and out-of-network.

if it sounds like an overly-analytical approach that an engineer might take...it is. :)

i'm keeping the activity up at a level that i hope will maintain the strength i need to assist the healing process.

thanks for the well-wishes...

biked 8.

The weather Saturday was perfect and I had a great 20-miler. 77 minutes for the first 10 and 75 for the second 10.

still hot... 100 today. Friday went 6 hard, last two miles 12:41, last mile 6:10, flet good. Saturday went 8 @ 7:45, tweaked back at the homecoming dance (picking up sand buckets, I don't dance.) Sunday off very sore, could hardly walk or breath. Monday tried run, 5 SLOW. Felt good actually, was worried about my ability to swim so tried it out and ended up feeling very good during exercize which I thought strange, but swam 3000. Tuesday 2 mile warm up, 6 x 800 @ 2:55, real average was 2:58, 3 mile cool down then 3500 swim at night. Today, ran 5 biked 10. fast sore back after. Alls well.
MUCH LOVE
Geoff